once you hit macros, where to put extra cals?
- 12-23-2012, 01:12 PM
- 12-23-2012, 01:17 PM
Take a look at Wendler's 5/3/1. It's simple. You can get strong and big at the same time and no more of your 60 set chest workouts.
12-23-2012, 07:39 PM
I'm not familiar with the routine but if it matches your goals, go for it!
Oops, edit, the layne norton routine
12-23-2012, 10:07 PM
i like layne nortons routine b/c it gives you the strength training as well as the hypertrpphy as the week goes along.....
12-23-2012, 10:08 PM
and yes i am on trt so i dont know if any test boosters woudl do anything...although i had some people tell me erase and endosurge would still help
12-23-2012, 10:37 PM
Lower your volume to a more reasonable level and you probably won't need the TRT. That volume of training takes a huge toll on your levels.
M.Ed. Ex Phys
12-23-2012, 11:07 PM
yea.....ive thought of that beingthe reason myhormones areall messed up.although without the trt i literallyproduced lieknothing, mylevelswere like100 if that
12-23-2012, 11:12 PM
12-23-2012, 11:28 PM
12-23-2012, 11:29 PM
right now im torn between 5/3/1 and westside, althoguh i do like layne nortons split because it lets me train 5 days instead of 4 :-)
12-24-2012, 08:11 AM
the chest workout you posted before is double the volume of layne nortons PHAT. PHAT is a good program if you follow it
5/3/1 is easy and will meet your goals. buy his e-book online and it'll make more sense. I went from 202-215 in just a few months using 5/3/1.
I don't wanna sound like a dick, but I don't imagine you fully grasp Westside. I still don't
and so what if it's only a 4 day week? you'll want that extra day off. your body needs rest to grow. you aren't letting it do that, especially when you lift for over an hour. lift two on, one off if you'd rather
12-24-2012, 09:07 AM
i think im gonna do the 5/3/1 with the westside template to it so i can doa lil DE work but still track my strength progress easily with the bodybuilding accessory exercises
12-24-2012, 09:17 AM
look at the Periodization Bible template w/ 5/3/1
12-24-2012, 09:17 AM
12-24-2012, 11:27 PM
sorry thats not what i meant to say, i menat i woudl get the strenght work and do bodybuilding accessories.......i decided on the 5/3/1 westside hybrid
workout looked liek this
Squat 5/3/1 DE DL
270x17..........also, only go to failure on last set of my hypertrophy work
100x23+7 quick reps
105x22+8 quick reps
seated leg curl
weighted decline crunches
12-24-2012, 11:43 PM
Why is your squat so low? For DE, you generally want to use ~50% of your 1RM. Unless you have a ~470# pull, then your percentage is off.
M.Ed. Ex Phys
12-24-2012, 11:49 PM
squat was 5/3/1/ max squat of 305 is waht ai used (suggested to start from 90% 1RM for 1st mesocycle).....75%,80%,85%
DL was DE at 60% of 90% 1RM (395)....they site i read said to use 60% wand wave up to 70% by the 3rd week.........quick question what are rest periods for DE...........i was doing 60s, also doing like 2-3min for 5/3/1, thanks
12-24-2012, 11:56 PM
Honestly, you're overcomplicating everything and doing too much. You haven't even run 5/3/1 as written and you've already bastardized the template. Give it 6 months of consistent work with 5/3/1 as written (do yourself a favor and spend $20 on the ebook) before you start to add twists to it. Wendler is about as credible as it gets in the strength world and having the discipline to stick to the template instead of adding useless volume or new elements will benefit you in the long run.
M.Ed. Ex Phys
12-25-2012, 04:43 AM
12-25-2012, 08:12 AM
you're still doing too much and not in accordance with 5/3/1
where/why did you come up with those assistance exercises?
and as Rodja said, your 3rd working set is to be as many reps as possible. if you can only hit 5, then your 1RM may be wrong
the book tells all. I've seen misleading information on other forums and websites
12-25-2012, 09:20 AM
12-25-2012, 11:16 AM
Bro, stick with bench, squats, deads, presses.
The main point to understand is this, you can go heavy with low volume, but you can NOT go heavy with high volume. You will kill your adrenals and maybe why you are on TRT.
12-25-2012, 11:57 AM
http://www.**********************/wor...ng-system.html this i the site i got my info from........ i did not know it was AMRAP fro the 3rd set........you guys still think thats too much? I used to do way more than that throughout high school training for football and im not much older now, whats the difference? i also woudl then go to basketball practice for 2.5 hours and then go to the gym with my mom afterwards and lift more.....worked well then, got a scholarship to play college football.........dont see how turning 21/22 all of a sudden made it that my body couldnt handle this amount? I coudl understand the amount iw as doing before but i guess i dont grasp how the workout i did yest. can be too much when i used t probably do jsut as much if not more plus 2.5 hours of hard basketball everyday
12-25-2012, 12:07 PM
it's too much. I'll tell you over and over. everyone else that's come to this thread has said the same thing. stop your workout at an hour. if you're taking longer than that-then you're doing too much, not being methodical in how you do your exercises, not following 5/3/1 how it's written, texting on the phone, looking at ass
as for your last rep, you go all out. that's the set that means the most and that makes you strong. sure that website gives you a quick overview of 5/3/1, but you need to read his book to fully understand it and his training principles. yeah your 4 compound lifts are low rep (even though your 3rd set could vary well be high rep) but he preaches that assistance work should be done 10-20 reps. I promise- if you have 20 bucks and 20 minutes to read it, it will be well worth it. he not only explains the program much better, but also basic principles in strength training.
12-25-2012, 12:11 PM
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